Enough so that we became curious. And when that happens…? Extremely simplified, this means that you burn fat for energy, instead of glucose, and therefore lose weight. OK, so it works by including various fats within your diet that have quite an incredible effect. These cause your body to burn fat stores for fuel , instead of the glycogen stored in the muscles. When this happens, your fat cells begin to release fatty acids, and these are broken down by the liver to produce ketones.
These ketones are used for energy, and this process has a massive effect on the body. The results can be truly dramatic, especially in those difficult to lose areas, such as thighs, belly, and hips. Need to lose weight…? You may remember from grade 6 science class that mitochondria are the powerhouses of our cells, they are the energy factories.
Additionally, blood sugar levels become balanced, there are no nasty spikes in insulin which can lead to a host of health problems.
You are also satiated on the ketogenic diet so there are no urges to pick up those unhealthy processed foods that wreak havoc on your body. Overall on a ketogenic diet, you have more energy, you are more focused, you drop all excess weight and will feel better than you have ever felt in your life.
What does type-2 diabetes, stroke, and heart disease have in common? All chronic diseases that the keto diet can help prevent. One study conducted on an obese individual who followed the ketogenic diet for 24 weeks, resulted in a significant risk reduction in chronic diseases by weight loss, decreased levels of triglycerides, LDL cholesterol the bad cholesterol and blood glucose, and increased levels of HDL cholesterol good cholesterol.
Being that heart disease, diabetes, and stroke are three of the leading causes of death in the world, it is phenomenal to have a diet combat them. Keto eliminates processed, refined carbs that have been linked to several diseases, including obesity, heart disease, and type-II diabetes.
In fact, the development of type-II diabetes is strongly contributed to continuously eating high glycemic foods e. HBP is a symptomless disease for most people except in most rare cases known as hypertensive crisis. If you or your family have a history of high blood pressure, following a low-carb diet, may be a godsend.
Medical researchers tout low-carb diets like keto as an effective method to reduce blood pressure. If you take high blood pressure medication, please consult with your doctor first before trying this diet out. One way that people develop high blood pressure is by eating too many refined carbs over a lengthy period of time. The reason most people consume so many refined carbs is due to how poorly it satisfies their appetite.
Eating these foods eventually leads people to unfollow their diet and eat every calorie under the sun aka binge eating. Following a ketogenic diet helps many individuals gain more energy to perform their day to day activities.
Another interesting fact is that ketones keep people who go through prolonged periods of starvation e. Then again, it makes sense considering that intermittent fasting works well in conjunction with the keto diet. With that said, using intermittent fasting IF along with the keto diet maximizes weight loss. Like the keto diet, several studies have shown IF to be an effective weight-loss method as well as reducing the onset of chronic diseases such as type-II diabetes.
At the end of this article, you will see a Day Keto Diet Meal Plan with a full collection of recipes. With this meal plan, you skip breakfast every 3 days, doing this makes you fast longer which helps to:. High-protein ketogenic diet: This version is similar to a standard ketogenic diet, but includes more protein.
While embarking on this keto diet journey, below are the foods that you need to ignore like a spam phone call. Now that you know what foods to avoid, here are the foods along with supplements that you can embrace. Essentially, in the first two weeks, known as the induction phase, no more than 50 grams of your calories should be coming from carbohydrates. Your protein consumption should also be limited and a good rule of thumb is to allow yourself 1 gram of protein for every 2 pounds of your weight.
Note: If possible, choose meats and poultry that are organic, grass-fed, free-range, hormone-free, and antibiotic-free. Simply follow the recipes each day mix and match if you find ones you prefer over others and add some snacks to each day. It's important to keep in mind that when you are on a low-carb diet of any type, you will lose several pounds in the first few days.
That's because your body is dropping water weight. When I returned to typical eating over the wedding weekend, I gained 4 pounds. I didn't overeat that weekend. I had just returned to eating carbs, so the water weight returned. Even better, I had so much energy and I didn't experience the typical mid-afternoon energy slumps. Gym time was a bit of a challenge. Without carbs, your body has to burn fat for energy, and some days, that will leave you feeling drained of energy during a workout.
That's OK. Stick with it, and try again tomorrow. It's almost impossible to eat at a restaurant and keep your keto status. After the third time you ask the server to hold the onions from your chicken fajitas, you'll just want to never go into a restaurant again.
Luckily, I consider myself an adventurous cook, frequently cooked at home before the diet, and am willing to try new recipes. Of course, with a keto plan, your ingredient list is dramatically shortened. I scoured blogs, Instagram, Pinterest and other sources for reliable recipes, and then I put my own thinking cap on and came up with several dishes I really enjoyed. Write the recipes down, use a meal-tracking app like MyFitnessPal to record the ingredients, and you can figure out if a recipe can work for you.
It takes a bit more work than an average meal plan, but it's worth it. You can't eat sugar on the keto diet, and most of the no-carb sugar substitutes don't work for me.
So when you're left with no recourse, you just have to quit sugar. That doesn't mean the cravings went away. In the first few days, the cravings for a peanut butter cup or a soda or even just a banana were strong. Here's when having an accountability buddy really helps.
When you go back to typical eating, you might find as I did that many foods you ate regularly are now just too sweet to finish. I won't be staying on a keto diet meal plan for the long term —I really can't eat that much bacon anymore—but I do expect I'll return to it several times a year. If nothing else, the strict diet works well for me as a reset after a long splurge hello, holidays!
The keto diet is not for everyone. Certainly, if you have blood sugar issues or a history of heart disease, you should not try this diet without a doctor's supervision. However, if you're in good health and are looking for a weight-loss jump-start, the keto diet might be the opportunity you've been looking for. I just hope you really like bacon. Headshot: Kimberly Holland. Kimberly Holland Updated November 30,
0コメント